Did you know that on average, females live nearly five years longer than males? That sounds like great news for females, but this increased longevity often means worse health in advanced age.
As we age, living longer and healthier becomes increasingly important. This is especially true for women, who on average, still have about one-third of their lives after their childbearing years.1 Instead of just focusing on fighting diseases, we can learn the secret to a longer and better life from centenarians, as well as from exercise and good nutrition. Let’s explore the science behind “Blue Zones,” diet, and strength training to discover how to unlock longevity.
BLUE ZONES
The term “Blue Zones” was introduced by American explorer Dan Buettner. People in these areas often live longer than the global life expectancy of 73 years, with many living beyond the age of 100! Blue Zones are found in only five towns worldwide: Loma Linda, California; Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; and Ikaria, Greece. What do they all have in common? People in these towns follow mainly plant-based diets, engage in lots of physical activity, enjoy social connections, have a sense of purpose, and have low stress.
Ikaria, Greece: On this small island, 30 percent of residents live past 90, largely free from chronic illness and dementia. This is due to a Mediterranean diet rich in olive oil, vibrant vegetables, hearty legumes, and an active outdoor lifestyle.
Okinawa, Japan: Women here have the world's longest lifespans, attributed to their simple diet and strong social bonds called moai. Moai is a social support group that starts in childhood and becomes like a second family, with regular meetings for work and play, and to pool together resources. Moai commit to each other for life!
Sardinia, Italy: In this region, longevity is attributed to wholesome foods and tight-knit communities. Their diet consists of whole grains, legumes, and creamy goat's milk, all washed down with locally made wine. As an added benefit, they carry a rare genetic advantage linked to exceptional longevity, called the M26 gene.
Nicoya Peninsula, Costa Rica: Residents here have lower diabetes rates attributed to excellent healthcare, nutritious food, and something they call, plan de Vida or “life plan.” Plan de Vida is all about finding ways to enjoy tomorrow. People of Nicoya Peninsula set daily goals and stick to them. These goals are as simple as tending to their crops, going for a walk to see relatives, or riding their horses around town.
Loma Linda, California: Seventh-day Adventists populate this area, embracing Sabbath rest, exercise, and vegetarianism. This community is committed to treating their body as the Bible describes it: “temples of the Holy Spirit.” These communities highlight the importance of diet, activity, and spiritual connection.
NOT IN A BLUE ZONE?
All of this is great information, but what if you don’t live in a Blue Zone? Let’s explore actionable strategies that we can incorporate into our lives to mimic blue-zone living.
- Embracing a plant-based diet focused on colourful foods will increase the consumption of phytonutrients. Phytonutrients are responsible for the vibrant colours of fruits and vegetables and often act as antioxidants with anti-inflammatory and immune-boosting properties. The more colours at the dinner table, the more protection you and your family will enjoy from chronic diseases.
- Staying physically active by engaging in pleasurable physical activities, such as dancing, walking, playing with your children, and exploring beautiful flowers in your neighbourhood on sunny days.
- Devoting some time to companionship and family.
Taking these actionable steps can enhance your health and ensure a longer, higher-quality life.
NUTRITION
Recent studies have found connections between what we eat, our hormones, and our genes as we age. Some foods, like too much protein or sugar, may speed up aging, while cutting back on calories or occasionally fasting could help us live longer.
Some researchers are even talking about a Longevity Diet. It suggests eating mostly plants and getting protein regularly (favouring fish and plant-based proteins above others), as well as a healthy amount of carbs. Interestingly, this diet shares similarities with what people in Blue Zones eat. The Ikarians, for example, love wild bitter greens and prefer eating fruits or using honey rather than sugar, which fits right into the longevity diet.
Did You Know?
People living in Blue Zones practice something known as “the 80 percent rule.” This means they stop eating when they’re 80 percent full. They also tend to eat a big breakfast, a smaller lunch, and a tiny dinner.
So, how can we bring a bit of Blue Zone wisdom into our own lives? Well, research suggests some simple tricks:
- Being thankful and mindful before meals
- Eating slowly to let your brain know you’re full
- Sharing meals with loved ones
All of these can help you eat less, but your food choices are important too:
- When grocery shopping, stick to the outer aisles, where you’ll find fresh fruit and veggies, whole grains, and lean meats.
- If you can help it, skip the inner aisles, where all the processed foods hang out.
STRENGTH TRAINING
As females age, they face musculoskeletal declines like muscle loss and reduced strength, flexibility, and balance—all worsened by inactivity. The good news is that you can do something about it. Strength training (resistance exercise) combats these changes, and can help to improve your overall health. Here are some things that regular resistance exercise can help with:
- Enhancing cardiovascular health
- Regulating sugar and fat metabolism
- Lowering blood pressure
- When combined with aerobic exercise, provides a synergistic effect that lowers the risk of diabetes, cancer, and other chronic conditions that affect longevity
Starting a new regimen can be intimidating if you’re not used to exercising. Let’s explore some easy ways you can start:
- If you're new to strength training or recovering from an injury, start with bodyweight exercises like squats, push-ups, planks, and lunges.
- Progress to weights or resistance bands gradually.
- To prevent boredom and avoid plateaus, incorporate variety into your routine, and experiment with different equipment and workout formats.
- Aim to exercise regularly—ideally 2–3 times per week or 150 minutes, as recommended by The Heart and Stroke Foundation of Canada.
Note: Do not change your exercise routine without consulting your healthcare provider; please consult an exercise specialist to help with proper form and avoid injury.
There are many misconceptions about strength training that may deter women from reaping its age-reversing benefits. One common fear is getting too “bulky.” This is far from the truth, as females lack the levels of testosterone needed for significant muscle mass gain compared to males. Instead, your body may transform into leaner muscle, giving you a more toned appearance. Another misconception is that strength training is only for muscle building and cardio is for weight loss. Strength training, not just cardio, aids weight loss by boosting metabolism and burning fat. Concerns about time and equipment are also common, but effective workouts don’t require a gym or extensive time. With minimal equipment, like dumbbells or resistance bands, short sessions can yield significant results. By debunking these myths, we can embrace strength training for its empowering and life-extending effects.
Blue Zones, diet, and strength training offer a roadmap to increasing longevity and, most importantly, quality of life. By incorporating principles from Blue Zones—such as plant-based diets, regular physical activity, social engagement, and setting aside a day for rest—we can adopt habits linked to longer, healthier lives. Additionally, people who live in Blue Zones lead relatively simple lives with less stress overall, emphasising the importance of managing stress and not feeling guilty about slowing down your life a little.
Taking actionable steps towards healthier habits is important, but don't underestimate the significance of even the smallest effort. Your body will respond to positive changes, allowing you to cultivate a temple of well-being that inspires others. Remember, longevity isn’t just about living longer; it’s about living better.
